Exercise for the soul: how to quickly cheer up with sports
How to quickly cheer up with sports
Exercise isn't just for the body - movement helps manage emotions, uplifts mood, and protects against depression. We will learn how to maintain a great mood with the help of simple techniques.
The human body is programmed to enjoy movement. This is a natural mechanism that helped our ancestors survive and cope with hard work. Exercise triggers the release of "joy hormones" - endorphins, serotonin and dopamine. This is how the brain supports the body during exercise. Therefore, when we are upset, sad, or angry, exercise helps us bounce back quickly. Aerobic exercise and yoga work best with negative emotions. There is also an "express method" - exercises that return a smile in five minutes.
Aerobic (cardio) exercise
Scientists have confirmed that cardiovascular exercise - running, walking, cycling, swimming, dancing, active games - affects mood. A group of depressed patients was offered daily half-hour walks. Ten days later, the participants in the experiment reported that they were feeling better. Objective measures also confirmed a reduction in symptoms of depression.
A study published by the Harvard University School of Medicine found that walking an hour a day reduced the risk of depression by 26%. "You don't have to run a marathon or do hours of aerobics to lift your spirits," said study author Carmel Choi at the Harvard Institute of Public Health. - It is enough to walk more and climb stairs more often. Even a little cleaning or washing up keeps a good mood. "
Experts advise walking or cycling to work. If you go far, you can park your car further away, or get off the metro or bus in advance and walk to your office. Light exercise will help improve your well-being and mood.
Yoga
Yoga relieves stress and improves mood through stretching, breathing and special postures that release negative emotions from the body. Experts point out that such practices are best for relieving stress in men.
Yoga is at its peak of popularity today and absolutely deservedly so. It is extremely useful for tidying up the physical and psychological state. But even if you have never done it, then this is not a reason to remain on the sidelines now. The mood exercises below can be done without any preparation.
Camel pose (Ustrasana). Get on your knees, lower legs and hips, place the width of the pelvis. Press your ankles and toes firmly against the floor. Then slowly straighten up, staying on your knees and bend back, but not too much. Your hands should be your support - place your palms with your fingers down on your lower back. Hold this pose for a few minutes.
Bow pose (Chakrāsana). Lie on your stomach, stretch your arms along your body, bend your legs at the knees perpendicular to the floor - the heels should be directed towards the ceiling. As you inhale, lift your head, shoulders and chest to a comfortable height. Hold the position for as long as you can.
Fish pose (Matsyāsana). Lie on your back, stretch your legs, put your arms along your body. As you inhale, lift your chest and head up, leaning on your elbows. You should rest your head and top of your head on the floor. Hold this position for ten breaths.
Child's pose (Balasana). Get on all fours, legs spread apart to the width of the pelvis. Then lower your buttocks to your shins, leaving your arms extended forward, stretch slightly, or just sit in this position for several minutes.
Bridge pose (Setu Bandha Sarvāṅgāsana). This is a lighter version of the bridge that many of us did in physical education lessons. Lie on your back, bend your knees at the width of the pelvis, put your hands along the body. Bend in your back, lifting your pelvis up, but at the same time the head, neck, shoulders and arms should not come off the floor.
VERY IMPORTANT! Be careful with these exercises if you have a neck or back injury or condition. Stop if you feel the slightest discomfort. They are also not recommended for pregnant women.
Joy in five minutes
Psychology professor, psychotherapist Carlos Koto offers five simple exercises that will quickly return a good mood. They can be performed whenever and wherever, both together and separately, without strict order.
Take a walk. When we are depressed, negative emotions "press" us to the ground. There is no question of any elastic gait. We just drag our feet on the ground, shuffling our shoes. To overcome this, tiptoe for a few minutes. At this time, try to stretch out into a string, as if you are trying to fly up.
Jump. This exercise has been known to many since school. You need to stand with your feet together and slightly bent at the knees, hands at the seams. From this position, make a jump, during which at the same time spread your legs wider than your shoulders and clap your hands over your head, and then return to the starting position. Fifteen to twenty repetitions will help you disperse the blood and feel a surge of vivacity.
Become a superman. Have you noticed that superheroes never slouch. Their posture always exudes the utmost confidence. In this exercise, you need to feel like a superman. Stand in a stable position, straighten your back and straighten your chest. You can also put your hands on the belt to enhance the effect, as well as play uplifting or inspiring music.
Celebrate. Raise your hands up as if you won something, do not let them hang limply. You may find this strange, so find a reason. You can celebrate that you are healthy, that you have friends and family, a job you love, or just a sunny day and wonderful weather today. There is always a reason for joy.
Smile. Stand right here and smile. The brain will automatically start thinking that you really have a reason for this and will give the body the appropriate signals. And in a few minutes, you will know that you really feel better.
As a last resort, you can always just walk along the street or in the park. A short walk has the same miraculous effect, helping to clear your head and feel calmer. Well, if you start to fully engage in sports or dancing, you will have a regular source of positive emotions.
5 exercises for proper breathing
Breathing exercises to improve your mood should be done in a calm environment where no one will distract you.
Breathe evenly and counting. We inhale for six counts, hold our breath for six, exhale for six. After a while, when you get used to it, the account can be increased.
Inhale and tilt your head forward. Hold your breath as long as possible, then lift your head and exhale.
Cycle in and out. First take a deep breath and exhale sharply, then take a regular inhale, but exhale actively, then inhale sharply - and exhale calmly.
Close the right nostril and take two breaths through the left, then close it and hold your breath for eight counts. Exhale with the right nostril. Then do it all again, but start at the right nostril.
Place your hand on your stomach, then inhale so that your stomach puffs out, and then exhale while pressing your hand on your stomach, but without fanaticism. You shouldn't feel uncomfortable.
Repeat each exercise 5-10 times. Start with the minimum amount and then gradually increase the load. It is advisable to perform breathing exercises every day. It is also a good way to end your athletic workout.
Council. Sometimes our mood does not want to rise despite any efforts on our part, which means that the problem is more serious than just a bad mood. In a situation like this, be sure to consult your doctor so you can determine the best course of action together.
What else is exercise useful for?
Keeps the brain young. Exercise helps in the renewal of brain cells and slows down aging, and endorphins improve concentration and memory.
Boost self-esteem. Regular physical activity changes the attitude towards yourself. The results are visible in the mirror, and there is more confidence and energy.
Improves sleep. Even a short, intense morning exercise can help improve sleep. If you practice in the evenings, yoga or stretching exercises are worth choosing.
Increase resistance to stress. In a difficult situation, exercise is much more beneficial than "negative strategies" such as alcohol or overeating. In addition, sports strengthens the immune and nervous systems, so any stressful situation can be experienced easier and faster.
Try a little physical activity in your daily schedule. If possible, practice outdoors. Experts have found that in the fresh air people exercise more regularly, longer, and with more pleasure than in the gym.
